Training seri uremu: zvinokosha muviri, uye nzwisisika chirongwa wongororo

Ndibate ari yokurovedza muviri, varume vanobhadhara ngwariro chaiyo kudzidzisa shure somunhu siluetti rinopindirana ane mutambi hazvibviri pasina tsime kunyatsobudirira Lat tsandanyama. Kana vasikana kunyanya kudzidzisa gumbo tsandanyama, uye zvinonzwisisika kuti kuchikosheswa vanhu inofanira kurovedza latissimus dorsi tsandanyama. Broad shure kunobatsira kuvanza muviri hwakaipa. Akadai navanopinda muchiuno, yakatetepa raiiswa pamafudzi. Men nguva dzose Kunokwezva zvakare kurovedza. How kuvaka yakafara musana, uye anoda kuziva ose waachangoroora.

The nemamiriro shure tsandanyama

Kuti tinzwisise sei kuti kuekisesaiza ane musana uremu, zvinokosha kunzwisisa maumbirwo tsandanyama uye avo mabasa. Back tsandanyama akakamurwa yakadzika uye asingafungi.

Chokutanga mhando zvinosanganisira:

• transversospinales vane basa iri kudzikamisa nomuzongoza, ivo ine rotator tsandanyama, uye multifidusa semispinal;
• extensor Tsandanyama vanoita mashandiro kwebasa muzongoza; Inoitwa ilio-costal, longissimus uye spinalis;
• rhomboids, trapezius uye levator scapulae tsandanyama, kubatsira kwebasa papfudzi nebhanhire.

Chechipiri mhando ndedzinotevera:

• latissimus, mashandiro iyo - vaivhomora maoko shure uye pasi;
• sikweya anokonzera lateral vachikotama.

Izvo tsandanyama vanofanira kuteerera?

Beginners Kutarisira Kurovedza yokumusoro muviri. How kuvaka yakafara shure, vose vanoda kuziva.

Chimiro chikamu ichi muviri, yakafara zvinogona kuchinjwa nokuda kupomba ari broadest tsandanyama, kana, sezvo vatambi, mapapiro. Nokuwedzera nzvimbo iyi pave V-zvakaumbwa muenzaniso, saka anoda vatambi.

Uyewo yakanaka mutumbi achiumbwa nokurovedza trapezoids. Ichi boka tsandanyama rakakamurwa 3 kumatunhu: pamusoro, pakati uye pasi. Pfungwa iri inobhadharwa kumusoro - nzvimbo pakati pamafudzi uye mutsipa.

Chitima erectors inowana hollowness pamusoro nomuzongoza, uye anosika zvinoita tsandanyama shure. Uyezve extensors kubatsira basa pamwe inorema Zviidzo panguva mitengo wemigove muviri.

Dzidzisai rhomboid tsandanyama, iri zvakananga pasi trapezius, anofanirawo kunyatsodzidza kuti paumbwe rakaisvonaka shure.

Zvinoumba nokudzidziswa shure

Pavaiisa kuti aparadzane-mamiriro ezvinhu muchiitwa seri dzinogona kubatanidzwa pamwe mutoro pamusoro maoko, mapfudzi kana makumbo. Kana basa rako wakabatana rinorema mumuviri nesimba, zvinokosha kuita 3-4 rinovira, achiita zviitwa pamusoro musana. Kana ndakagara basa, unogona kuita 6-8 pazvinhu. Kurovedza nevakawanda zvikuru shure uye biceps pamusoro kurema sezvo iri huru mapoka tsandanyama, iyo navanhu teererai.

Shure nyore kurwadzisa patinenge, vatambi vanowanzotambura kubva osteochondrosis, intervertebral heniya, kusunga pamusoro musana tsinga , uye matambudziko zvakafanana. Kuti tidzivise mune ramangwana dzakadaro zvirwere, vanofanira kutanga kudzidzisa pamwe zviyereso diki, tevedzera zvakakodzera unyanzvi vaurayiwe, kwete kuti wakaremedza zviri nomuzongoza.

Kuwedzera tsandanyama ari shure, kuita zvakakwana muviri 2-3. Kurovedza pamusoro pamafudzi avana vakawanda vanofanira zvinosanganisira 5-7 reps por muviri kuzorodzwa - 10-15.

Exercises nechimwe nharaunda

Conventionally, kudzidzisa ari shure rakakamurwa 3 zones: rokumusoro, pakati, uye pasi. Kana kudzidziswa nevamwe shure kurema, muviri zvakakodzera kuita zvose zvinokosha uye yoga. Pamusoro:

• tsvimbo vaise yakatenuka;
• kweva kupota;
• akadzinga musoro wake kubva yokumusoro chikwata.

Panguva pakati:

• Rod dumbbell neruoko rumwe pabhenji;
• traction kuti bhandi pamwe rezasi misa.

On rezasi chikamu:

• hyperextension;
• deadlift;
• eGomo danda.

Kuekisesaiza ndiko abudirire kuti vanhu vane simba pamisana. Vanobatsira kusimbaradza tsandanyama maitiro uye yekuzvidzivirira zvinokuvadza.

Chidobi anokosha muviri

Kurovedza pamusoro pamafudzi avana vakawanda vanofanira hazvo zvine inokosha muviri :

• Dhonza kupota.

By kusiyanisa upamhi muuranda, unogona kushanda kuburikidza akasiyana nzvimbo musana. The rakasiyana chatakagara, zvikuru vari kushandiswa Lat. Kana iwe muchibayiro unofanira kutama shure uye biceps kure, regai kudhonza pamafudzi kusvika nzeve.

Kana uine yakaderera uremu, nyore kubata nemi, ipapo unofanira kushandisa zvimwe uremu - bhandi ne Pancakes kana dumbbells, unogona anoshandawo weighting nejecha.

Kana, nekusiyana, unogona kudhonza yako uremu, unogona kuita basa iri Simulator "Graviton" apo kuisa zvinhu, ndiro counterweight.

• Deadlift.

Kuti aite pachiitwa ichi unofanira pumped venhau uye musana erectors kubatsira kudzivisa kukuvara.

Kutanga inoyerera dzenyu patsoka papfudzi-upamhi oga, zvishoma wakarerekera mabvi ako uye zvishoma nezvishoma kudzikisa barbell pasi rwonzi, pasina tilting muviri mberi. Shamhu inofanira Vaiisa achitevedza pamakumbo pamusoro chete trajectory.

• Thrust tsvimbo ari pamateru.

Chinzvimbo - tsoka fudzi upamhi oga, mabvi wakarerekera pane necheparutivi rworwendo 45, kuti musana riri achirurama mutsetse. Dhonza tsvimbo mutengo kuti dumbu zvokuti ifambe muhudyu.

kuita voga muviri michina

Isolated muchiitwa kusimbisa tsandanyama pakupera rovedzo uye kushandiswa faibha, izvo zvisina kukanganiswa kana nechimwe.

• Kutambanudza dumbbell neruoko rumwe.

Rest pamusoro rutsoka rworuboshwe uye rworuboshwe pamusoro pabhenji, musana noku pasi, ari kurudyi atore dumbbell uye kutanga kudhonza shure, vakafugama kugokora yenyu. At pamusoro musana hazvidi dhipuroya.

• Link mu T Simulator.

Pfungwa yacho Implementation kwakafanana iri huru netsvimbo. Chiitwa ichi zvinosanganisira kudzidzisa ari uremu shure, kana paine chero kukuvara.

• Link pamwe yokumusoro misa.

A chakanaka pane kudhonza kukwira. Gara uri pabhenji, kunzwisisa navanopinda kubata mubato nokuputsa musana wake, maoko dzinofanira ndagadzikana.

• Vanobatanidza pamwe rezasi misa.

Gara uri pabhenji, chengeta musana ako uye vanotanga kudhonza Simulator, nokuunza mashizha.

• Hyperextension.

Nhema pamusoro pabhenji, kuti chiuno yava piro muviri siya pasi, pasina rounding shure, simudza musoro kusvikira nhambo apo kuruka haangavi aonekwa chete zvinoenderana makumbo.

Workout Tsandanyama ari shure panyika

Zvichienderana Kurovedza zvinangwa chaizvo chirongwa anosarudzwa. Tiine usanganidzo / achisiya vamwe muviri, unogona kushandura mutoro pamusoro netsandanyama.

Varume vose vari kushamisika sei kupomba kumashure. purogiramu yokudzidzisa zvakasiyana.

kunzwisisa Izvi zvichabatsira kupomba zvikamu dzose shure uye ari 4 Ipfungwa kurovedza, izvo zvichava zvakakodzera Alternate.

Zvakakosha chaizvo kuita yemaminitsi 5 cardio pamberi chiitwa kuti anodziya uye kuita vaviri inodziya-up nzira pasina uremu.

Sports udyo kudzidzisa

Training uri kumashure guru nani rakaoma uye kunoda simba mari, saka kuwedzera nesimba uye kumhanya kuzoita muviri zvakanyatsonaka kushandisa yokuvirisa.

Nokuti kwetsandanyama inogona kushandiswa gainer, creatine uye mapuroteni, nokuti kupora - glutamine kudzivirira tsandanyama kubva kuora - BCAA. izvi zvose achabatsira kuti mangwanani budiriro yacho chipfuro.

Sports zvokudya izvo kambani zvakanakisisa kusarudza, iwe uchava kutoita consultants. Nhasi, kune vagadziri zhinji, chimwe nechimwe rinowedzera zvimwe zest kuti chigadzirwa wako.

Cherechedzai inofanira kubhadharwa kuti zvokudya, nokuti kushaya zvokudya zvinovaka muviri haazobvumiri tsandanyama dzako kukura. Unofanira kudya inodiwa uwandu mapuroteni nezuva uye makabhohaidhiretsi por kilogram muviri. Kana ukaronga kushaya chero rokuti, asi uchava kurovedza zvakaoma, musingadi kuzadzisa somugumisiro. Tsandanyama kukura kana zvakakodzera uwandu makabhohaidhiretsi nemapurotini. Protein - mukuru chikafu mabviro tsandanyama, muRugwaro zvirimo huku mazamu, mazai, koteji chizi.

Reviews kudzidziswa pamusoro pamafudzi avana yakawanda

Sezvo mabasa vatambi nokurovedza shure panyika uchishandisa zvinokosha muviri ave nechimwe uye nevamwe sezvo mamwe kunobatsira kusimbisa tsandanyama uye kuti vabudirire zvinodiwa zvabuda. Tsandanyama vanosangana hypertrophy yakakwana, uye kutsvaka chii zvose vatambi.

Basic muviri vari kunzwisisa uye polyarticular, saka kushandisa mamwe tsandanyama dzomuviri. Achiita Database nokuti tsandanyama mapoka zvose, unogona kubudirira incredible kunoguma mberi uye rinopindirana kukura kwomuviri wose.

Dzidzisa shure pano zvomusi vatambi vazhinji, asi izvi hazvirevi kuti unogona kazhinji kudzidzisa. Zvaringana kuita zviitwa kumusana kwako kamwe pavhiki, sezvinoita kuruka - zvakawanda tsandanyama uye kunoda nguva yokuti kunyatsozorora kupora uye.

Chinhu chikuru ichi nyaya - Usaita izvozvo, kuti tsandanyama pombi - chaizvo muitiro yakaoma kuti inofanira akaswedera noungwaru. Rairira chidobi muviri, zvakakodzera hope, kudya zvinovaka muviri, uye chido kuzadzisa chinangwa pamwe chete ichaunza zvinodiwa mugumisiro. Chinhu chikuru - regai kugumira ipapo.